Dinner has long been over and you're sitting on the couch, relaxing in front of your favorite TV show when it hits you — that craving for something to snack. While eating late at night doesn't trigger weight gain, it can if you overdo it and inhale huge portions. Follow these tips if you want to eat a little something at night without expanding your waistline.

• Save some for later: Figure out how many daily calories are right for you, and allot a certain number to that late-night snack. Keep track of what you eat in a food journal or on your phone [1], so you know you can eat a 150-calorie serving of chocolate guilt-free because you know you've saved up for it.
• Have a go-to list: Wandering aimlessly into the kitchen without knowing specifically what you want to munch on is a surefire way to reach for everything in sight from pretzels to cookies — and inhale hundreds of calories within minutes. Arm yourself with a list of snacks that are both satisfying and 150 calories or fewer. Decide what you want before walking into the kitchen. If desserts are your weakness, here are sweet treats under 150 calories [2]. If you're craving something salty, go for these low-cal snacks [3].
• Measure and be done: Once you decide what to eat, whether it's popcorn or a bowl of cereal, measure out the appropriate serving, leave the kitchen, and sit down to enjoy it. Avoid eating straight out of the ice cream pint or while standing at the kitchen counter, because you're more likely to keep going back for more (and more!).
• Grab a bottle: Fill a reusable water bottle or a glass with nature's beverage, and sip a few ounces after each bite of snack. The water will help you feel full and satisfied without adding any calories.